Bulgarian Split Squat
ACSM-certified exercise physiologist and head of fitness at Trainiac Geoff Tripp, CSCS, told POPSUGAR that split squats are great because they'll target your quads, hamstrings, glutes, and calves, and you can stay stationary, which means you can focus on your form. "Adding a pair of dumbbells will definitely push this into a strength move, or you can keep the move bodyweight-focussed and build muscle endurance," he said.
- Grab a pair of 10-pound dumbbells. Begin by placing the toes of your left foot on a bench, box, stair, or chair, with your right leg straight.
- Make sure your right foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
- Bend your right knee, squeeze your left glute, and lower your pelvis toward the ground.
- Press your right heel into the ground to straighten your right knee. This completes one repetition.